There is something so comforting about a bowl of chili. It’s also a great batch-prep meal, with the flavour only getting better over time. Throw everything into a big pot or a slow cooker and let it do its thing! You can rest easy knowing that beans have your back—they’re one of the most cost-effective and nutrient-dense protein sources, packed with soluble fibre (known for its blood-sugar-balancing properties and cholesterol-lowering potential), B vitamins for energy metabolism, and minerals such as iron, zinc, and magnesium. You’ll love the slightly sweet addition of roasted sweet potato, but feel free to skip this step if you want to speed things up.
Serves 8
INGREDIENTS
- 1 sweet potato, cut into ½-inch cubes (about 2 cups)
- 1 Tbsp. avocado oil or other high-heat cooking oil
- Salt and freshly ground black pepper
- 2 Tbsp. extra virgin olive oil
- 1 red onion, diced (about 1 cup)
- 1 ½ lb. veggie ground round
- 2 cans (each 28 oz/796 ml) diced tomatoes, with juice
- 1 can (19 oz/540 ml) kidney beans, drained and rinsed (about 2 cups)
- 1 can (19 oz/540 ml) mixed beans, drained and rinsed (about 2 cups)
- 1 can (10 oz/285 g) sliced mushrooms, drained
- 1 can (5.5 oz/156 ml) tomato paste
- 1 ½ Tbsp. chili powder
- 5 dashes hot sauce
DIRECTIONS
- Preheat oven to 425° F.
- Line a large-rimmed baking sheet with parchment paper.
- Place the sweet potato on the prepared pan and drizzle with the avocado oil. Season generously with salt and pepper, toss to coat and spread out in a single layer. Roast for 40 to 45 minutes, stirring halfway through until fork tender.
- Meanwhile, in a large frying pan, heat the olive oil over medium-high heat. Add the onion and cook until translucent, 3 to 4 minutes. Add the ground round, breaking into large pieces, and cook without stirring for another 5 minutes allowing it to brown. Flip and break into smaller pieces and cook for another 3 to 4 minutes until the other side is browned (it doesn’t have to be fully cooked through, as it will finish cooking in the slow cooker).
- Transfer the onion and ground round to a slow cooker (or see the tip for stovetop cooking instructions). Stir in the roasted sweet potato, tomatoes with juice, kidney beans, mixed beans, mushrooms, tomato paste, chili powder and hot sauce. Cover and cook on low for 8 to 12 hours or on high for 4 hours.
- Ladle the chili into bowls and, if desired, top with optional toppings.
NOTE: Store cooled chili in an airtight container in your fridge for up to 5 days, or in your freezer for up to 3 months. To serve, thaw, heat and serve with optional toppings. A slow cooker may produce the best flavour, but if you don’t have one simply use a large pot and let it simmer on the stovetop for at least 30 minutes or up to 2 hours.
Nutrition facts per serving
Calories 332; protein 24 g; fat 8 g; carbs 43 g.
An excerpt from The Feel-Good Meal Plan by Lindsay Pleskot, RD. Copyright © 2024 Lindsay Pleskot. Published by Appetite by Random House®, a division of Penguin Random House Canada Ltd. Reproduced by arrangement with the Publisher. All rights reserved.
Photography – Janis Nicolay
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